WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 15/12 Cal Row (easy) into.. 3 Rounds: 12 Plank Shoulder Taps 10 Samson Lunges 8 Push-ups to Pike, into… 15/12 Cal Row (workout pace) Specific: Floor Press, HRPU and Lunges P.O.P Floor Press (10-8-6-4-2) *Building in weight* After warmup, determine load for set of 10, then run the five sets every 3 minutes. – Score: heaviest load for the last 1×2 Metcon (AMRAP – Reps) EMOM X 15 Minute 1: 15/12 Cal Row Minute 2: Max HR Push-Ups Minute 3: Max Lunges Score: Total Push-Ups + Lunges combined*lunges may be forward or reverse/do not have to be alternating* Cool Down 1:00/side scorpion stretch Bright Spot Hand-Release Push-ups Lunge ()
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 7 100m run 10 Superman PVC Pass Throughs 10 Straight Arm Banded Pull downs 10 Tuck Ups or Sit-ups Specific: :15 Hollow Hang, :15 Superman Hang 8 Tight, Small Kip Swings 8 Bigger Kip Swings 5 Kip Swings w/ Stop (Call out stop and members should be able to stop and control the kip) Skill/Strength EMOM X 8 3 Kipping Knee Raises/T2B + 2 Pull-ups + 1 C2B (not scored, for Quality) Movement Adjustment: 3 Small Kip Swings + 3 Big Kip Swings + 3 Knee Raises + 3 Jumping Pull-Up/C2B Negatives Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 10 Hang Power Snatch (95/65) 10 T2B 10 Pull-ups Cool Down 1:00/side Banded Lat Stretch 1:00/side Forearm Stretch Bright Spot Hang Power Snatch Toes-To-Bar Pull-ups ()
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Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up AMRAP X 7 100m run 10 Superman PVC Pass Throughs 10 Straight Arm Banded Pull downs 10 Tuck Ups Skill/Strength EMOM X 8 5 V-ups + 3 DB Rows + 1 Burpee DB Clean Metcon (AMRAP – Rounds and Reps) WODAMRAP X 10 10 Alt. DB Snatches 10 V-Ups 10 Bent Over Rows Cool Down 1:00/side Banded Lat Stretch 1:00/side Forearm Stretch
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2:00 Easy Bike into.. 2 Rounds: 10 WB Front Squats 10 WB Push Press 10 Bootstrapper Squats 10 Cossack Squats Specific: E2MOM X 3 5 Pause Back Squats (2 sec Pause at bottom) Back Squat (5×3) Heavy (not building) – Athletes should spend a few minutes warming up to a load that is heavy, but there is no concern for misses. The goal is 5 sets of 3 reps at the same load across all sets Metcon (Time) WOD2 RFT 30/25 Cal Bike 50 Wall Balls (20/14) 12 MIN CAP Cool Down 1:30 Feet up the wall stretch Bright Spot Back Squat Wall Balls
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Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 5 RDS of “Rowling” RD 1 Penalty-Up-downs RD 2 Penalty-Push-ups RD 3 Penalty-Jump Squats RD 4 Penalty-Pike Push-ups RD 5 Penalty-Burpees Metcon (Time) WODFor Time: 800m run 20 Burpees 600m run 15 Burpees 400m run 10 Burpees 200m run 5 Burpees 22 MIN CAP Cool Down 3 RDS For Quality 10/10 Single Leg Glute Bridge 20 Deadbugs 20 Bird dogs
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